Judy Rigsby, Editor
FEEL THE DIFFERENCE IN HEALTHCARE
7 7 1 8 E . 9 1 S t . • S u i t e 1 0 0
T u l s a , O K 7 4 1 3 3 • ( 9 1 8 ) 7 4 3 - 2 5 5 5
SEEDS OF HEALTH
For strong joints : Sesame Seeds
Frankly Speaking - Dr. Frank J. Ungerland III, DC
Two tablespoons provide more than WILL WE LIVE TO BE 1OO?
80% of your daily intake of copper, an
Well, we are winding up another decade. We are another year older and as a
anti-inflammatory that may help ease
nation we are living longer. There are estimated over 70,000 people in the U.S.
arthritis pain. that are now 100 hundred years old or older. Centenarians are growing in
Mix tahini (sesame seed paste) with numbers every year. It is estimated that by the year 2050 there will be 800,000
olive oil and use as a salad dressing. Americans over the age of one hundred. Demographers are now counting the
number of supercentenarians, people age 110 and over.
For youthful skin : Sunflower Seeds
Two tablespoons supply nearly 40% of It’s a fact we are living longer as a nation. Some research suggests that 60% of
the RDA of vitamin E, an antioxidant those over one hundred years old will need “assisted living”. Forty percent will
that helps prevent sun damage. not! What can we do to hedge the bet to a healthier future? Don’t smoke or drink
Sprinkle these onto your salad instead heavily and maintain favorable weight. Reducing caloric intake 10-20 percent is
of croutons. beneficial. What we eat is used or stored as energy in the future as fat. This leads
to cardiovascular illnesses. Substitute for meat, portions of fish rich in omega
three fatty acids and vegetables in unsaturated fats, eliminate the fried foods. Eat
For a healthy heart : Flaxseed
many fruits and vegetables. Get regular exercise. Climb stairs or lift small
Two tablespoons of ground flaxseed, weights to reduce age related muscle mass. Challenge your mind daily, do
which is rich in heart healthy alpha- crossword puzzles and read daily. Have a positive outlook to reduce mental and
linolenic acid, help lower cholesterol, emotional stress. Maintain social interaction with family and friends and join a
triglycerides, and blood pressure. group of people with similar interests. Stay active after retirement. Get involved
Add ground flaxseed to your cereal, in something that you will love doing. Stay in the game of life as a player and not
oatmeal, or smoothie. a spectator. Have a plan for the future. No plan is a plan to fail. Life is a
“present”, a gift. What we do with that gift is our “present” back to God. We can
~Lauren Parajon (Prevention, December 2009) make a difference in our future.
Fitness Tips of the Quarter
Warm up – Cold temperatures can make your muscles tight and prone to injury.
Make sure you do a thorough warm-up prior to your exercise.
Insulate your body – If exercising outdoors, wear layers of clothing. Layering
provides the most effective heating method and allows you to remove the top layer if
you get too hot.
Drink up – It’s just as important to stay hydrated when exercising in winter as it is in
summer, even though you might not feel as thirsty.
Wear sunscreen – You can still get burnt in winter, so if you are exercising outdoors
apply sunscreen to exposed skin.
Dr. Curley’s Corner – Dr. Eric S. Curley, DC
As the cool weather is quickly approaching, many of us will be spending more time indoors. Have you ever
said to yourself, “I need some fresh air”? Air quality inside our homes can be a contributing factor to poor health.
The most notable and easy to correct is the humidity. Indoor air humidity can be easily measured with a humidity
meter from most home stores. Ideal humidity is 45%, with a healthy range of 30-50%.
Humidity less than 30% can dry noses and throats and cause colds; wall paneling, wood trim and hardwood
flooring can shrink and cause joints to open; cracks in drywall and plaster can develop; joints in wood furniture can
If you find yourself being shocked by static electricity as you move about your home, your home’s indoor
humidity is too low. Skin irritation and respiratory problems are other telltale signs.
Conversely, a home that is too wet — where the humidity is greater than 50% — can be a breeding ground
for mold, bacteria, dust mites and condensation.
An effective means of dealing with dry-home syndrome is to use a portable or whole-house humidifier. The
most common type is an evaporative humidifier with a reservoir that holds cold water and dispenses it into a basin.
Also, shower and cooking puts humidity into the air.
A home where the humidity is too high can benefit from a dehumidifier or by running the air conditioner. A
faulty heating unit or leak may be a cause and needs to be evaluated.
Change your air filters as well to keep dust and pollen to a minimum. Also, your furnace will be more
efficient and save you money.
Checking your home’s humidity levels can improve your health and make you more comfortable for the
5 Healthy Winter Breakfast Ideas
You may have heard the phrase that breakfast is the most important meal of the day. It is the first meal you have after
waking up and can have a significant impact upon how you feel for the rest of the day. Eating a poor breakfast or skipping it
completely can make you feel tired, sluggish and moody for the rest of the day. With all the other things you have to deal with
over the holiday period having a poor start to the day is the last thing you need.
Oatmeal is a fantastic hot meal to start the day with. It’s high in fiber and a rich source of numerous vitamins. Oatmeal can
help regulate blood sugar levels, reduce low density lipoprotein (LDL) cholesterol and can also protect you from a number of
health conditions. It has been linked with reducing your risk for heart disease, reducing your risk of contracting type 2
diabetes, preventing certain types of cancer and lowering high blood pressure. On a chilly winter morning there’s nothing
much more satisfying than a hot bowl of oatmeal, so next time you wake up feeling cold, why not give it a try?.
Eggs are another tasty way to start the day. Plus, they are amazingly versatile and easy to prepare. You can have them hard
boiled, soft boiled, poached, scrambled or even mix them with some meat and vegetables to make an omelet. On top of this,
eggs have a number of health benefits. They are one of the best protein sources available and also provide you with 9
essential amino acids. Eggs are rich in vitamin A, vitamin E and vitamin D, which is a particularly important vitamin over the
3. NATURAL YOGURT:
Yogurt is a great source of potassium, calcium, protein and B vitamins. It has been linked with strengthening the immune
system and is also thought to promote strong bones. On top of this it’s incredibly simple to prepare. All you have to do is put
some yogurt in a bowl and it’s good to go. If you find yogurt too bland on its own, then try adding some fruits for flavor.
Fruit is a fantastic way to start the day. Although there are many different types of fruit out there, most of them are rich in
fiber and full of vitamins. Plus, fruit is generally low in calories, making it a perfect breakfast choice if you are trying to control
5. PROTEIN SHAKES:
Protein is very important for building muscle and can also help suppress your appetite. Therefore, by having a protein shake
for breakfast you can feed your muscles while avoiding the mid-morning hunger cravings. Protein shakes are quick to prepare
and very practical. All you have to do is mix some protein powder with milk or water and it’s ready to drink. Like yogurt,
protein shakes and fruit can be combined to make a highly nutritious breakfast. Plus, they are both portable so you can have
them while you’re on the move. Next time you are in a rush and thinking about skipping breakfast, grab a protein shake on
your way out. It will take less than a minute to prepare but will give you a much needed morning boost.
~~ Tom Parker, Free Fitness Tips, December 2008.
Happy Birthday to all our patients with December, January and February birthdays!
What our patients are saying… Sarah says… - Sarah Potter C.A.
Sometimes when you least expect to be in an accident, it Fresh snow is one of the most beautiful and peaceful things
happens! Back in the early 70’s I was involved in a rear to watch. However, you probably know that with snow comes
end collision. While sitting at a stop light, I was hit by a
tow-truck hauling a vehicle. The accident broke my
the need to remove it from driveways and walkways. Anyone
tailbone and messed up my back. I had surgery but who has shoveled snow before, knows how good a workout it
never went in for any adjustments. I lived with the can be. The average shovelful of snow weighs 5-10 pounds,
discomfort. Once again in the late 90’s I was turning in and the average driveway may hold hundreds of pounds of
our driveway when a lady hit me from behind; she was snow. Shoveling snow can also be physically stressful;
driving to an evening function while putting on her bending, lifting and twisting, combined with the exposure to
makeup! Between the damage from a seat belt and the freezing conditions, can take a serious toll on the body. There
jar of the impact, my back couldn’t take any more. I had
is a right and a wrong way to shovel snow and paying
seen several different doctors but none of them could
relieve any of my pain. It was always a quick fix for the attention to your technique can make a big difference in how
moment. Being in a retail business, my back would stay you feel the next day. Here are some quick tips on how to
in pain from all the lifting that I did. Some doctors shovel snow smarter and avoid being injured.
would try to put me on pain medication, which wasn’t a
direction that I wanted to take. Be Prepared- Spray shovel with Teflon so the snow won’t
Our daughter, Sarah, works for Dr. Ungerland. She stick to it.
would say “Mom, this doctor is different; you need
Do a warm-up- A tight, stiff body is asking for injury. A few
to come talk to him!” I felt it was just another one to
see after 30 years of pain. I was hurting so badly one minutes of stretching can save you a lot of pain later.
day from not only my back, but also, tennis elbow. I Layer Clothing- Layered clothing will keep your muscles
went in. I found him to be TOTALLY different! He warm and flexible.
cares about what is going on with your body, no matter Use the right size shovel- Your shovel should be about
what the age. His technique was way different than chest high on you, allowing you to keep your back straight
others I had seen. Crazy as it sounds, one day after when lifting. Keep one hand close to the base of the shovel to
going to him; I realized the pain wasn’t there anymore! I
balance weight and lessen the strain on your back.
had lived with this pain for so long. Arthritis had set in
and I didn’t think anyone could really ever help me. It
Timing is everything- If possible, wait until the afternoon to
has been GREAT to function without the reminder of shovel. In the morning there is increased fluid pressure in the
what I can’t do. Now I can focus on what I can do! He discs because your body has been at rest all night.
helped make life easier. Drink lots of water- Drinking water frequently throughout
~Barbara R. the day helps keep muscles and the body hydrated.
Use proper posture- When you shovel, bend your knees
THANK YOU FOR YOUR and keep your back straight while lifting with your legs. Push
the snow straight ahead; don’t try to throw it. Walk it to the
REFERRALS! bank. Try to shovel forward to avoid sudden twists of the
torso and reduce strain on the back. Make sure to take
Liz C. Logan College frequent breaks so you don’t strain your muscles.
Sydni C. Brenda M. (2)
John C. Levi O.
Donna C. Diana S. Flu Season Wellness Plan Should Include Chiropractic Care
Dr. Curley (4) Fred S. Source: World Chiropractic Alliance (WCA)
Ernie D. EJ S.
Katie D. (2) Karen S. (2) The World Chiropractic Alliance (WCA) is recommending that people of
Susie E. (2) Patrick T. all ages add chiropractic to their strategy for warding off and fighting the flu
Pamela H. Visual Services and its effects this season. Spinal adjustments can have a positive effect on
Dr. Hamilton Tim V. immune function, the WCA asserts, citing a growing number of researchers
who are exploring the common denominators in disease processes, and the
Scott H. Charles W.
role of the nervous, immune, and hormonal systems in development of
Inner Peace Yoga Jennifer W. immune related illnesses.
Kristi J. Bob W. Chiropractic corrects spinal abnormalities called vertebral subluxations
Marie L. Debra Y. that result in interference of the nervous system by placing pressure on
Martha Y. nerves. Since the nervous system controls all functions of the body --
including the immune system -- chiropractic care can have a positive effect
When our practice receives a referral on immune function, WCA officials note. Since its inception, chiropractic has
from you, it's a compliment that means asserted that viruses and microbes don't threaten us all equally and that a
we've fulfilled our obligation. Our healthy immune system easily repels most invaders. The immune system
responsibility is to: protects us from the flu, as well as any other infectious disease, and strives to
get us well again when we do fall ill. Our immune system, like every other
1. Provide comprehensive treatment for a system in the body, is coordinated and controlled by the nervous system.
fair price. “I would recommend to any person concerned about the upcoming flu
2. Run an efficient office so your season to add chiropractic to their list of things to do to remove interference
appointments are on-time. to their nervous system, enhance their immune function and give their body
3. Treat you with dignity and respect. every extra bit of security it needs” stated Dr. Terry Rondberg, president of
the World Chiropractic Alliance.
M i s s i o n St a t e m e n t
The mission of Ungerland Chiropractic Clinic is to improve the
lives of those in our community by offering the opportunity to
receive the highest quality chiropractic care. Our goal is the
prevention of disease and the promotion of wellness by educating
everyone we meet.
Ungerland Chiropractic Clinic
7718 E. 91 St. • Suite 100 • Tulsa, OK (918)743-2555
ason Dr. Frank J. Ungerland • Dr. Eric S. Curley
Winter Nutrition Guide: 4 Foolproof Steps Wellness Workshops
Watch for notices at the office.
Eat high-quality carbs
Listen to your cravings - there is a reason for them! In the
winter, with fewer sunny hours, your stored serotonin
(the "feel-good" brain chemical) starts to decline. Your
cravings for carbohydrate-loaded comfort foods are your
body's cries for more serotonin. But be careful when
choosing carbohydrates to boost serotonin! Opt for
nutritious whole grains and choose high-quality carbs
such as sweet potatoes, pumpkins, and squashes.
Love seasonal produce
Winter produce may not be as exciting and colorful as
Dr. Frank, Dr. Eric,
summer berries, but there are still many healthy choices Sarah and Judy
available. Work seasonal produce such as pomegranates,
cranberries, citrus fruits, purple grapes, and orange root
vegetables into your meals. You'll not only add color to
your plate, you'll pack in some serious nutrition punch.
wish you a Merry Christmas
Consider Vitamin D supplements and a Happy New Year…
If you live in the northern hemisphere or wear sunscreen
all the time, consider taking Vitamin D supplements.
Numerous studies have shown that oral intake of 1000 IU
Vitamin D can reduce the risk of colon, breast, and
ovarian cancers by as much as 50 percent. Vitamin D can
be found in fortified dairy products, fatty fish, and egg
yolks. But reaching the recommended level through food
alone is rather difficult. Therefore, the Canadian Cancer
Society recommends that all adults take Vitamin D
supplements every day during the fall and winter seasons.
Be sure to speak to your doctor before starting any
Nourish your cold
Despite numerous claims you may have heard, no diet
remedy or supplement has scientifically proved effective
at preventing cold and flu. However, studies have shown
that 1,000 mg of Vitamin C supplements may make your
cold milder and shorten it by half a day. In addition,
there's a promising perk for yogurt lovers! A German
study found that probiotics (as found in yogurt with active
culture) may shorten your cold episode by almost two
days. So keep on eating those "friendly" bugs!
Gloria Tsang, RD, Healthcastle Nutrition, Dec. 2007